Forever Young CrossFit – CrossFit View Public Whiteboard Rowl-off Warm-up (No Measure) Try to hit exactly _____ meters [Coaches Choice] – If above or below, do that many reps of the exercise – If SPOT-ON, everyone but the rower does 10 reps *COACH ENTER EXERCISES AS COMMENT*1. Squat 2. Good Morning (Plate) 3. Side Lunge […]
Forever Young CrossFit – CrossFit View Public Whiteboard Medball Targets Warm-up (No Measure) PLAY FOR 8 MINUTES Standing behind the line, throw the ball at the medballs. Must be a direct hit. Cannot Roll, Kick, or bounce! The medball you hit, is the number of reps EVERYONE has. CLOSE = 8 Reps MID = 6 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 KB SDLHP 20 Jumping Jack 10 Step-up 20 Jumping Jack 10 Slow Ring Row 10 Kip On Bar Weakness Work (No Measure) 15 Minutes to work on your weaknesses! Ask your coach for guidance and progressions. […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [JJ] (No Measure) One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 MB Squat 2. 10 Press (MB) 3. 10 Half-Burpee 4. 10 Wall Ball Load Out […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.4 (No Measure) Stationary hops (1min) Knee rotations (10 per reps/direction) Hip rotations (10 per reps/direction) Lateral Squats 10 reps Toe walks (down & back) Heel Walks (down & back) Side ankle walks (down & back) Frankenstein walks (down & back) Walking quad stretch (down […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Snatch (No Measure) 3 Rounds of: 10 Sec. in squatting quad. w/ snatch grip Then, Muscle snatch 10 Sec. Snatch grip overhead hold 10 Sec. Overhead squat hold 2: WL – Squatting Quad 4 Part Warm Up – […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.2 (No Measure) 400m run or 2 min jumping rope (coach’s choice) Super slow strict push ups (10 reps) Side planks (30 sec/arm) Planche push ups (10 reps) Handstand hold or front plank hold (1min) Front to Back Leg Swing (L/R) on the wall (10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.8 Pause Squat [5 seconds] 50ft Frankenstein 10 KB SDLHP 8 Half-Burpee 50ft Broad Jump 10 Step-up Easy EMOM RX (AMRAP – Reps) 10 MIN EMOM MIN 1: 1 MIN AMRAP 4 Box Jump [24/20] 4 Air […]
Forever Young CrossFit – CrossFit View Public Whiteboard Medball Targets Warm-up (No Measure) PLAY FOR 8 MINUTES Standing behind the line, throw the ball at the medballs. Must be a direct hit. Cannot Roll, Kick, or bounce! The medball you hit, is the number of reps EVERYONE has. CLOSE = 8 Reps MID = 6 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 KB Deadlift 10 Alt S/A KB Swing (R) 10(ttl) KB Clean 8 Half-Burpee 0:15(e) Front Rack Stretch Power Clean 10 MIN EMOM 3 TnG Power Clean [moderate-heavy] MIN 1-5: Add weight MIN 6-10: Use same weight […]
